By Inbar Schapsis, graduate student, Department of Food Science and Human Nutrition, University of Florida
Reviewed by Karla Shelnutt, PhD, Department of Family, Youth, and Community Sciences, University of Florida, and Gail Kauwell, PhD, Department of Food Science and Human Nutrition, University of Florida
You know the feeling all too well… your whole body aches, you feel like you’ve gained 10 pounds overnight, and you constantly crave salt and sugar. On top of that, it feels like anything can put you over the edge and make you burst into tears. My boyfriend always knows to steer clear of me during that week, for fear of getting his head bitten off. What do those initials stand for again? Premenstrual Syndrome…or “Part Monster Syndrome”?
Don’t feel bad–you’re definitely not alone! It’s estimated that 3 out of 4 women experience some form of PMS. The exact causes of PMS, which can have many different symptoms, are still unknown, but we do know some factors that may contribute to it. These include:
- Changes in hormone levels
- Chemical changes in the brain
- Stress
- Excessive salt, alcohol, or caffeine
Many women find that taking anti-inflammatory drugs helps with the negative effects that precede menstruation. However, these drugs can have severe side effects with regular, long-term use.
The good news is that some simple additions to your diet can help! Research shows that taking calcium supplements helps to alleviate the symptoms of PMS. However, be careful to keep to recommended amounts, because too much of a good thing can be harmful. When it comes to calcium, experts advise that you not get more than 2,500 milligrams of calcium per day from supplements AND food combined.
Don’t like taking pills? Not a problem! Research has shown that women with a high intake of calcium-rich foods, such as dairy products like reduced-fat cheese, milk, or yogurt, have a lower incidence of PMS symptoms. If you’re looking for nondairy ways to add calcium to your diet, try canned sardines with bones, calcium-fortified orange juice, broccoli, kale and even figs! For more information on calcium and its sources, check out this article.
Other healthful lifestyle changes can help reduce PMS symptoms as well. The U.S Department of Health and Human Services suggests:
- Avoiding salty and sugary foods
- Avoiding caffeine and alcohol
- Exercising regularly
- Getting enough sleep
While some women find that other supplements, such as magnesium and vitamin B6, help with their symptoms, research in these areas has not produced consistent results.
So when it’s that time of the month and you feel “Part Monster Syndrome” coming on, grab a yogurt and go for a run to help tame the inner beast!
(Photo credit: Medusa’s headache by Orin Zebest. CC BY 2.0. Cropped.)
References:
Bertone-Johnson, E. R., et al. (2005). Calcium and Vitamin D Intake and Risk of Incident Premenstrual Syndrome. Archives of Internal Medicine, 165, 1246-1251. Retrieved from http://www.gotmilk.com/pdf/news/2005PMSandMilkstudyJULY.pdf
Bobroff, L. (2012). Facts about calcium. Retrieved from http://edis.ifas.ufl.edu/fy216
Thys-Jacobs, S., Starkey, P., Bernstein, D., Tian, J., & the Premenstrual Syndrome Study Group. (1998). Calcium carbonate and the premenstrual syndrome: Effects on premenstrual and menstrual symptoms. American Journal of Obstetrics and Gynecology, 179(2), 444-452. Retrieved from http://milk.procon.org/sourcefiles/CalciumcarbonatePremenstrualsyndrome.pdf
Womenshealth.gov. (2012). Premenstrual syndrome (PMS) fact sheet. Retrieved from http://www.womenshealth.gov/publications/our-publications/fact-sheet/premenstrual-syndrome.html
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